Adolescent Nutrition

Photo by: tan4ikk

Adolescence is the transition period between childhood and adulthood, a
time of life that begins at
puberty
. For girls, puberty typically occurs between
ages 12 and 13, while for boys it occurs between ages 14 and 15. It is
one of the fastest growth periods of a person's life. During this
time, physical changes affect the body's nutritional needs, while
changes in one's lifestyle may affect eating habits and food
choices. Nutritional health during adolescence is important for supporting
the growing body and for preventing future health problems.

Increased Nutritional Needs

Calories.

Adolescents need additional calories to provide
energy
for growth and activity. Boys ages 11 to 18 need between 2,500 and 2,800
calories each day. Adolescent girls need approximately 2,200 calories each
day. This is a significant increase from childhood requirements. To meet
these calorie needs, teens should choose a variety of healthful foods,
such as lean protein sources, low-fat dairy products, whole grains,
fruits, and vegetables.

Protein.

Protein is important for growth and maintenance of muscle. Adolescents
need between 45 and 60 grams of protein each day. Most teens easily meet
this requirement with their intake of beef, pork, chicken, eggs, and dairy
products. Protein is also available from certain vegetable sources,
including
tofu
and other soy foods, beans, and nuts.

Calcium.

Adequate calcium intake is essential for development of strong and dense
bones during the adolescent growth spurt. Inadequate calcium intake during
adolescence and young adulthood puts individuals at risk for developing
osteoporosis
later in life. In order to get the required 1,200 milligrams of calcium,
teens are encouraged to consume three to four servings of calcium-rich
foods each day. Good sources include milk, yogurt, cheese,
calcium-fortified juices, and calcium-fortified cereals.

Iron.

As adolescents gain muscle mass, more iron is needed to help their new
muscle cells obtain
oxygen
for energy. A deficiency of iron causes
anemia
, which leads to
fatigue
, confusion, and weakness. Adolescent boys need 12 milligrams of iron each
day, while girls need 15 milligrams. Good sources of iron include beef,
chicken, pork,
legumes
(including beans and peanuts), enriched or whole grains, and leafy green
vegetables such as spinach, collards, and kale.

Eating and Snacking Patterns

Adolescents tend to eat differently than they did as children. With
after-school activities and active social lives, teens are not always able
to sit down for three meals a day. Busy schedules may lead to meal
skipping, snacking throughout the day, and more eating away from home.
Many teens skip breakfast, for example, but this meal is particularly
important for getting enough energy to make it through the day, and it may
even lead to better academic performance. When teens skip meals, they are
more likely to grab fast food from a restaurant, vending machine, or
convenience store. These foods are high in fat and sugar and tend to
provide little nutritional value. In addition, eating too many fast foods
can lead to weight gain and, in some cases,
diabetes
and
heart disease
.

Dietary decisions made in adolescence may have lasting health
effects. For example, in the United States, more than 85 percent of
teen girls and about 65 percent of teen boys do not include enough
calcium in their diets. Such deficiency increases their chances of
developing osteoporosis as adults.

[AP/Wide World Photos. Reproduced by permission.]

Eating meals and snacking away from home puts the responsibility for good
food choices right in adolescents' hands. Snacks should be low in
both fat and added sugar. Some healthful snack ideas include fresh fruit,
sliced vegetables with low-fat dip, low-fat yogurt, low-fat string cheese,
peanut butter and crackers, baked chips, granola bars, and graham
crackers. Juices, fruit drinks, and sodas are usually very high in
calories from natural or added sugar, so they should be consumed in
moderation. The Food Guide Pyramid is an appropriate guide for
adolescents' food choices, even when snacking.

Potential Nutrition-Related Problems

Adolescents are at risk for
obesity
, obesity-related
chronic
diseases, and eating disorders.

Obesity, Diabetes, and Heart Disease.

All over the world, adolescent obesity is on the rise. This has led to an
increase in obesity-related diseases like diabetes and heart disease.
Experts believe this rise in obesity is due to lack of physical activity
and an increase in the amount of fast food and "junk food"
available to adolescents. Staying active and eating foods that are low in
fat and sugar promote a healthy weight for teens.

Eating Disorders.

Adolescents tend to be very conscious of appearances and may feel pressure
to be thin or to look a certain way. Fear of gaining weight may lead to
overly restrictive eating habits. Some teens resort to self-induced
vomiting or laxative use to control their weight. Both boys and girls are
affected by eating disorders. Teens who suspect they have a problem with
body image or eating habits should talk to a trusted adult.

High-Risk Groups

Certain groups of adolescents may be at risk for nutritional inadequacies.

Pregnant Teens.

When a teenager becomes pregnant, she needs enough
nutrients
to support both her baby and her own continued growth and physical
development. If her nutritional needs are not met, her baby may be born
with low birth weight or other health problems. For the best outcome,
pregnant teens need to seek prenatal care and nutrition advice early in
their pregnancy.

Athletes.

Adolescents involved in athletics may feel pressure to be at a particular
weight or to perform at a certain level. Some young athletes may be
tempted to adopt unhealthful behaviors such as crash dieting, taking
supplements to improve performance, or eating unhealthful foods to fulfill
their hearty appetites. A balanced nutritional outlook is important for
good health and athletic performance.

Vegetarians.

A vegetarian
diet
can be a very healthy option. However, adolescents who follow a
vegetarian diet, whether for religious or personal reasons, need to
carefully plan their intake to get the protein and
minerals
they need. Strict vegetarians (those who do not eat eggs or dairy
products), also known as
vegans
, may need nutritional supplements to meet their needs for calcium,
vitamin B
12
, and iron.

Conclusion

Adolescence is a time of growing up both physically and socially. During
these years, the nutrition choices people make will affect not only their
current health, but their future health as well.